i understand....thats why i actually like to do 1-2 reps of pull-ups as a warm-up before actually doing presses.....it makes it a lot easier comfort wise...sometimes if im going to hit a big PR or max out on presses, and im too afriad that doing pull-ups will jeopardize things, i just go ahead and do 1 light set of lat pull downs...it always works :)

as for the squat racks....yup, weird place...i think its a way of making the cardio bunnies curious about these strange shapes lol...

Goofy Workout 6

i think today will be the last workout day before i return to trinity on tuesday. once i get back, i think ill have my first workout on wednesday and thursday and then take 2 days off so i can begin cressey's program on the 1st of june. just so everyone is aware, i will NOT be posting exact workouts from Cressey's book because it is unfair to the author. i will be posting my reflections of all the workouts. in short: no need to worry this journal will be updated regularly (4x a week atleast) with videos and my thoughts on the workout. i will just not be posting exact information. the book is fairly cheap to buy $23 including shipping and the program outline makes rippetoe's practical programming look like a baby's book....so anyways, here's the link: Maximum Strength

as per the program, i am required to find the following maxes:
1.) Box Squat
2.) Bench Press
3.) Deadlift
4.) Pull-up 3RM
5.) Broad Jump

now, since i want to do more regular squatting and i dont know if i will have a box available at all times, im gonna replace box squats with regular squats and of course: the military press for the bench...im not going to be maxing out all over again because i think ive enough 1-5RM stuff in the past 4 weeks...im gonna be taking my maxes for the following as (and yes, some of their kinda conservative):
1.) Squat: 300
2.) Military Press: 160
3.) Deadlift: 365
4.) Pull-ups 3RM = BW + 20 lbs (done today actually..)
5.) Broad Jump: i havent done this yet. will do it on wednesday or thursday at the very latest.

so, this was today's workout...

Squats
- 205 lbs x 3 reps x 3 sets
since id just done squats yesterday and my legs were sore, i decided to do some recovery type work...so i did 205 for 3x3...kinda easy.

DE Deadlifts @~50% of 1RM
- 185 lbs x 1 rep x 6 sets
this gym has octagonal plates which are a pain to do deads with...this gym to be honest is actually pretty good and id love to be a member (if i lived in new york or chicago) except it has these weird plates and it doesnt have a GHR machine. yes, im being nit picky.

OH Squats
i practiced with the bar alone today and i did quite a few sets. i got the form down completely i think. when i go back on wednesday, im gonna post a vid...this should be good :)

Pull-ups
- + 20 lbs x 3 reps
- 3 reps x 3 sets
so...ive been doing pull-ups very consistently over the last 2 weeks...im happy to say that my new 3RM is now BW + 20 lbs. i wish i had measured my BW though...i think im around 170-180 though im not sure :(

Low Incline Dumbbell Bench Press
- 60 lbs x 8 reps x 3 sets

Ab Work
- Overhead Plate Side Bends = 10 lbs x 10 reps x 3 sets
- Regular Plate Side Bends = 35 lbs x 10 reps x 3 sets
- Front Plate Squats = 35 lbs x 5 reps x 2 sets
- Hanging Leg Raises = 10 reps x 3 sets
well, ive been ignoring ab work off late...so here we go :D

Grip Work
- Plate Pinches with 25 lbs for 20-30 seconds x 3 sets

Wait a minute..you want to replace box squats in EC's program? I wouldn't mess around with ANY of the squat reccomendations. And I think it would be a very big mistake for you to replace box squats...

I'm confused as to where this program will take place but if you can't follow it closely enough you should wait. Box squats (of all kinds) are really an integral part of Cressey's programming and you can rest assured that if he has them in there they're there for a reason. This is a little different than all the WSB templates with "pick any thing from this list of 8 million exercises". Everything has a very concrete reason for being.

ok no problem then. thanks for letting me know...

see, im here in the states till 12th july. then i fly back to mumbai till the 22nd of august. so, i can do the first 6-7 weeks as written in the book, but i might need some minor adjustments regarding the box squats (because i don't have the exact same equipment back home..)..but, i just checked and it looks like im safe. i went over all exercises from phases 1 to 3 and it looks like i can do them all. im good :) sorry for the confusion. i presumed he put in box squats because high school kids dont squat deep...but anyways, ill do the program as written :)

ill test my box squat and broad jump 1RMs when im back in san antonio..

Read the overview and he explains why he chose the box squat. The biggest reason is probably a practical one. EC is not a guy who has ever really believed in writing cookie cutters but he sort of felt compelled to do one (maybe to right some wrongs :)).

The program is pretty ball-busting and box squat are 1. going to produce a corresponding increase in free squats expecially since free squats will be practiced DE style and you have the option of technique days. 2. this program assumes that you are not a beginner but you are sort of new to this kind of advanced strength training..as he says, this is kicking it up a notch for most. Box squats are a good choice becasue they guarantee that the depth at the beginning and end are the same, same technique, etc...it's simply nice and consistent compared to what would happen to many on free squats. You are kinda preoccupied with depth anyway when you should be more occupied with quality. It's better to do, imo, 10 just below parallel box squats with proper form than it is to do a couple of free squats that are too deep and the back rounds out, etc...

Well...this is why I would have chosen the box squat...I don't want to speak for him but it would simply be a way to maintain quality and consistency since he won't be there to supervize.

I'll be happy to ask him for more of an explanation. Or you can of course.

no no...no explanation required. you've explained it properly and i understand. im going to request you to tell me if the box depth is ok or not. can you look at the previous box squat vids of mine (if you remember) and tell me if they were ok depth-wise?

thanks!

I think I remember it being more than low enough but I'll check again.

here is the depth i am talking about, sir: http://s81.photobucket.com/albums/j2...urrent=BS2.flv

Depth is good man.

Absolutely.